Cereal High In Iron And Vitamin C

Cereal High In Iron And Vitamin C

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When it comes to getting enough vitamins and minerals, you may focus on meeting your daily recommended values of calcium, potassium, and vitamin C. But what about eating enough iron-rich foods? "Iron is an essential mineral that provides oxygen from the lungs to all our body tissues [and] muscles. It's necessary for human growth and development, as well as the function of our cells and even some hormones," Wendy Bazilian, DrPH, RDN, author of Eat Clean, Stay Lean series and owner of Bazilian's Health in San Diego, says.

According to Dr. Bazilian, the daily recommendation for adult women is 18 mg (which rises to 27 mg during pregnancy) and 8 mg for adult men. Bazilian also says that, unless it is a supplement, the food is fortified, or you're eating larger portions, it's unlikely that you'll get your daily recommended intake (RDI) of iron in a single food offering. Instead, consume foods high in iron throughout the day to get your fix.

"The best sources of iron are lean meats, chicken, and fish," says Lyssie Lakatos, RDN, CDN, CFT, blogger at The Nutrition Twins.

There are, however, plenty of plant-based foods high in iron. Here are the most delicious iron-rich foods to add to your meals.

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Spinach

This dark, leafy green is packed with iron. "3.5 ounces of cooked spinach gives you 20% of the daily recommended intake (RDI) for iron," Tammy Lakatos, RDN, CDN, CFT, blogger at The Nutrition Twins," says. "Your body best absorbs this plant-source of iron with vitamin C, so try adding fresh mandarins to a spinach salad."

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Pulses

If you haven't heard of the word "pulses" before in terms of food offerings, don't worry — it's a relatively new term recognized by the USDA to represent chickpeas, lentils, dried peas, beans, and more. "Vegans and vegetarians sometimes fall short of iron, so these plant-based foods are great sources of iron," Tammy says. "For instance, one cup of lentils has 6.6 mg of iron, which is 37% of your RDI." There are tons of ways to reap the benefits of pulses: have them in a soup, add them to salads, or scoops them up as hummus with crackers.

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Quinoa

Unlike most grains, quinoa is high in protein and gluten-free, which is why it's so popular. It's also a great source of iron. Lyssie says that "one cup of cooked quinoa has 2.8 mg iron, which is 15% of your daily recommended intake." The Nutrition Twins recommend pairing quinoa with light, fruity salads and tomatoes.

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Dark Chocolate

You probably didn't expect chocolate to make it onto this list! "If you're having dark chocolate as dessert, the good news is that you're getting some iron," Tammy says. "One ounce of dark chocolate has 3.3 mg of iron, which is 19% of your RDI." Lyssie suggests pairing it with berries or oranges which, in addition to making the treat extra sweet, enhances absorption.

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Pumpkin Seeds

Whether you add them to your morning toast or sprinkle them on top of salads, you should consider adding pumpkin seeds to your diet. "One ounce of pumpkin seeds has 4.2 mg of iron, which is 23% of your RDI for iron," Tammy says. "They're also a great source of omega 3 fatty acids and magnesium, which is another mineral many are deficient in."

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Dried Apricots

According to calculations by the USDA, one cup, or 130 g, of dried apricots has 3.46 mg iron. "You can incorporate this at snack-time to provide some iron," says Bazilian. "Pair it with some nuts like cashews or pistachios (that provide just a little iron, too)."

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Fortified Cereal

"Many cereals are iron-fortified, but it's best to aim for all-bran, complete, wheat fakes cereals because they generally contain whole ingredients and high fiber, in addition to iron," MaryKate O'Riordan, R.D., L.D.N, says. "Kellogg's All-Bran is a great option because it has 18 mg iron in a 1/3 cup serving, in addition to a low sugar count of only 5 grams."

"Try pairing with an orange or other citrus fruit since they're rich in vitamin C, which enhances iron absorption," Ali Webster, Ph.D., R.D., Associate Director of Nutrition Communications, International Food Information Council Foundation, says.

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Lean Red Meat

According to Webster, a 3-ounce serving of lean red meat has 3 mg of heme iron. "Our bodies are better able to absorb heme iron, which is only found in animal-derived foods," Webster says. Heme iron is found only in animal foods like meat, fish, and poultry, while non-heme iron, is found in plant foods like fruits, vegetables, dried beans, nuts, and grain products, Bazilian adds.

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Oatmeal

Though O'Riordan makes her own oatmeal from scratch generally, this prepackaged Quaker Oats Oatmeal is a great source of iron. "One packet (28 g) of Quaker Oats Oatmeal has 7.2 mg of iron," O'Riordan says. "For optimal absorption, eat with vitamin C-rich strawberries."

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Sardines

Not only are these tiny fish high in iron, but they're also a great source of protein. The USDA says that one can (106 g) of sardines has 16 g of protein and 1.08 mg of iron.

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White Beans

If you're looking to get a little extra iron at dinner, add white beans to a soup or salad. According to Webster, white beans have 8 mg non-heme iron per one cup serving. "Pair white beans with foods high in vitamin A or beta-carotene, like sweet potatoes, carrots or squash," Webster adds. "Vitamin A may increase iron absorption."

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Oysters

"Oysters are equally as high in vitamin C, which helps with the absorption of iron," O'Riordan says. "Six medium [Pacific] oysters provide 15.33 mg iron."

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Edamame

Cooked edamame is a delicious snack by itself, or as a tasty add-on to your salad. "One cup of frozen prepared edamame offers 3.52 mg iron," O'Riordan says. "It also provides over 18 g plant-based protein, so it's a perfect snack to maintain satiety between meals."

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Red Lentil Pasta

"Lentils are a great source of protein and fiber," O'Riordan says. "Three ounces of lentil pasta gives you 5.03 mg of iron, 18 grams of protein, and 16 grams of fiber." O'Riordan tops her pasta with ghee, Parmesan, and sautéed kale for vitamin C to boost iron absorption.

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Tuna

According to calculations by the USDA, a 100 g serving of tuna (about a pouch and a half) has 1.03 mg iron. "Make a citrus and tomato salsa to accompany fish like cod or flounder, salmon, tuna, chicken, or pork, and you will be pairing vitamin C with these animal sources to increase absorption," Bazilian says.

Cereal High In Iron And Vitamin C

Source: https://www.womansday.com/food-recipes/food-drinks/g26874139/foods-high-in-iron/

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